Counseling and medical treatment can help in relieving the symptoms. But, do you know that lifestyle remedies like a healthful diet can also refine and boost your well-being?
While there is no specific diet to curtail depression, there are foods you can eat more often, and some foods you should eat less to help manage the symptoms.
The Connection Between A Healthy Diet And Depression
Research has shown that your dietary habits, which, by implication, determines the nutrients that you consume, can contribute to depression.
In 2017, the outcome of a study showed that people who have medium to severe depression got a reduction in symptoms after undergoing a nutritional counselling session and consumed a more healthful diet for 3 months (12 weeks).
Are you surprised? Don’t be, buddy.
When you focused on whole and fresh foods that contain high nutrients and cut back on processed food, fried food/junk foods, and sweet, there is bound to be an improvement. That’s what happened to more than 32% of the people that partake in the study.
Alright, friend. Here are the food diets you can take to manage your depression, including mood and anxiety changes.
Best Foods To Manage Symptoms Of Depression
1. Vitamin D-based food sources
Vitamin D can go a long way in helping you to manage your symptoms of depression. So, where can I get mine? Oh, friend, that’s quite easy.
Mild exposure to the sun is one way you can get Vitamin D. but since we are talking about food diet, go for beef liver, oily fish, egg, and fortified dairy products. These are excellent sources of Vitamin D.
2. Zinc-Prone foods
If you think zinc only assists the body to perceive taste and does nothing else, I’m afraid to say this, buddy, “You’re dead wrong!”
Zinc also helps in boosting the immune system and has the potential to influence depression positively.
The best food diet that will give you zinc are oysters, whole grain, chicken, pork, and beef. Beans, pumpkin seeds, and nuts are also your best bet. The essence of zinc is that it helps antidepressants to function more effectively.
A 2016 meta-analysis suggests that microbiota with a healthy gut may help in reducing the risk and symptoms of depression. Foods, such as kefir and yoghurt, help in boosting the levels of profitable bacteria in the gut.
Go for these foods and start reclaiming your happiness from the shackles of depression.
4. Selenium-prone foods
Some studies have said that consuming more selenium-based foods can help to reduce anxiety and improve mood, which make it more comfortable to manage depression. Brazil nuts, whole grain, some seafood, and organ meat like liver are examples of foods that contain selenium.
Grab them my friend. We must win this war.
Foods to Avoid
Like the plagues of Egypt, the following are foods you should avoid, as they are capable of aggravating the risk and symptoms of depression in your precious life.
Here are the enemies:
1. Refined foods
They are called “Convenience foods,” but nothing is convenient in them. Foods like fast foods or junk food are mostly low in nutrients and high in calories. Stay away from them. They’re only convenient for people that want to fall ill and die young.
Studies have shown that people who consume more processed foods are most likely to suffer from depression compared to people who prefer and consume more fresh foods.
Some people consume alcohol as a way of coping with problems and depression. However, the reality is that consuming more alcohol may trigger new rounds of anxiety and depression.
Friend, you can never drink your way out of depression, but you can successfully drink your way into depression. I know you do not want that, so quit the bottle, especially during rough times when things aren’t going according to plan.
There is a decisive role for diet in combating depression. The key is consuming more plant-based, fresh foods, and cutting back on processed foods. Follow these tips, and you will have a reason to understand nature from a new point of view.
Depression can never keep you down!